Tight hips can sneak up on you. Hours of sitting at a desk, long commutes, or even just a lack of movement in your daily routine can cause your hips to stiffen. And once they do, it affects everything from your posture to the way you walk, squat, or even sleep.
According to a personal trainer who works with both athletes and desk workers, there’s one movement that stands out when it comes to unlocking tight hips. It’s simple, doesn’t need equipment, and works better than most stretches people do in a rush.
The Movement That Makes a Difference
Try the 90/90 Hip Switch
Sit on the floor with your knees bent and feet flat, wider than hip-width apart. Place your hands behind you for support. Now drop both knees to one side, aiming to get your front shin in a 90-degree angle and the back leg forming another 90 degrees behind you.
Pause here, then lift the knees back to center and drop them to the other side.
Repeat slowly and focus on staying grounded through your sit bones. You should feel a deep stretch in your hips, but the goal isn’t just stretching. It’s controlled movement through your full range of motion.
This movement trains your hips to rotate, shift, and stabilize—exactly what they forget how to do when you sit too long.
Make It Dynamic
Once you’ve got the basic switch down, remove your hands from the floor. Keep your torso upright and try switching sides without using your arms for support.
This version builds strength in your hips while also working on flexibility. You’re not just opening tight muscles—you’re teaching your body to move better.
If that feels easy, try adding a reach. When you drop into the 90/90 on one side, reach your opposite arm across your body. This deepens the rotation and trains your spine and core to move with your hips.
Why This One Move Works So Well
Tight hips are usually tight in more than one direction. Static stretches like a forward fold or a deep lunge can feel good, but they only target one angle. The 90/90 hits rotation, internal and external movement, and challenges your stability all in one.
It also wakes up the muscles that support your hips. The glutes, inner thighs, and core get activated without you even realizing it. That means you’re not just loosening up—you’re building control.
And unlike some deep stretches that can leave you feeling sore or overextended, this move works with your body. You go only as deep as your hips allow, and the movement helps them gradually open up over time.
Real-Life Benefits You’ll Notice
After a few days of adding the 90/90 to your routine, your hips may start to feel lighter. Walking feels smoother. Getting into a car or sitting cross-legged becomes easier. You might even notice that other movements, like squats or lunges, feel more natural.
Your hips are the bridge between your upper and lower body. When they move well, your whole body benefits. From better posture to less lower back tension, unlocking hip mobility can shift how you feel day to day.
And it only takes a few minutes. A couple of sets in the morning or after work can make a big difference. You don’t need a foam roller, resistance bands, or even a yoga mat.
Just some floor space and a little time to move with intention.
